Lemon Juice | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com Empowering you to become IBS free, naturally, safely and quickly... Get in touch today to book your Free Gut Health Strategy Call Mon, 04 May 2026 15:01:57 +0000 en-GB hourly 1 https://wordpress.org/?v=5.8.13 https://www.youribsfreedom.com/wp-content/uploads/2023/09/Logo-transparent-background-150x150.png Lemon Juice | Helen Jane | Your IBS Freedom https://www.youribsfreedom.com 32 32 Butternut Squash Soup https://www.youribsfreedom.com/recipe/butternut-squash-soup/ Thu, 30 Nov 2023 14:54:05 +0000 https://www.youribsfreedom.com/?post_type=recipe&p=6115 It’s definitely soup season! I love this tasty and simple to make soup. This winter warmer will keep you feeling full for longer, is a great source of gut healing fibre and also packed with Vitamin C, Potassium, Vitamin B6, Calcium, Magnesium and Iron. So, if you are feeling a little under the weather this […]

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]]> It’s definitely soup season! I love this tasty and simple to make soup. This winter warmer will keep you feeling full for longer, is a great source of gut healing fibre and also packed with Vitamin C, Potassium, Vitamin B6, Calcium, Magnesium and Iron. So, if you are feeling a little under the weather this is the perfect soup to boost your immune system and stave off colds.

 

Butternut Squash Soup
Servings4 portions
Prep Time10 minutes
Cook Time20 minutes
Ingredients
Instructions
  1. Peel and chop the squash into small 1 cm cubes and add to a pan of boiling water.
  2. Peel and chop the zucchini and add this to the pan.
  3. Crush your garlic and add this into the pan.
  4. Add the spices and stir until cooked through. Should take around 15 - 20 minutes.
  5. When all the veg is cooked through, blend and add the lemon juice. Then serve with a sprig of Basil and a dash of black pepper.

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]]> Marvellous Mozzarella Salad https://www.youribsfreedom.com/recipe/marvellous-mozzarella-salad/ https://www.youribsfreedom.com/recipe/marvellous-mozzarella-salad/#respond Sun, 24 Jul 2022 12:15:02 +0000 https://www.theibscoach.com/?post_type=recipe&p=1705 This colourful salad is so simple to make and it beats more complex salads hands down for taste, texture and enjoyability! Full of wonderful Iron, Calcium, Vitamin C, Omegas 3 and 6, Protein, low in calories but high in flavour. Marvellous Mozzarella Salad CourseSalads CuisineVegetarian KeywordIBS Friendly Recipe Servings1 person Prep Time5 minutes Ingredients 1/2packet […]

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]]> This colourful salad is so simple to make and it beats more complex salads hands down for taste, texture and enjoyability!

Full of wonderful Iron, Calcium, Vitamin C, Omegas 3 and 6, Protein, low in calories but high in flavour.

Marvellous Mozzarella Salad
Servings1 person
Prep Time5 minutes
Ingredients
Instructions
  1. Roughly chop the spinach.
  2. Halve the cherry tomatoes and olives.
  3. Tear the mozzarella into small pieces.
  4. Toss all ingredients into a bowl, add the olive oil, lemon juice and black pepper and mix thoroughly.
  5. Serve and enjoy.
Recipe Notes

I love salads and people often think they are a boring option but feeling the nutrients glide into my system always makes me feel happy. And the colours in this salad are so pretty!

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/marvellous-mozzarella-salad/feed/ 0 Mediterranean Chicken https://www.youribsfreedom.com/recipe/mediterranean-chicken/ https://www.youribsfreedom.com/recipe/mediterranean-chicken/#respond Thu, 24 Mar 2022 12:59:39 +0000 https://www.theibscoach.com/?post_type=recipe&p=76 Chicken breast is a great source of lean protein, containing Potassium, Phosphorus and Magnesium. These minerals are great for beating anxiety, insomnia and helps to strengthen bones and provide energy. Olives are the best form of natural Sodium, which will provide energy as it replenishes your electrolytes. The tomatoes are full of Vitamin C, a […]

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]]> Chicken breast is a great source of lean protein, containing Potassium, Phosphorus and Magnesium. These minerals are great for beating anxiety, insomnia and helps to strengthen bones and provide energy.

Olives are the best form of natural Sodium, which will provide energy as it replenishes your electrolytes.

The tomatoes are full of Vitamin C, a powerful Antioxidant and the green leaves will provide Vitamin K and Calcium which will keep your bones and skin healthy, whilst the peppers will aid digestion, Vitamin A for eyesight and are also very tasty!

Mediterranean Chicken
Servings1 person
Prep Time2 hours
Cook Time15 minutes
Ingredients
Instructions
  1. Marinate the chicken breast in lime juice and smoked paprika for at least 2 hours (preferably overnight). Once the flavours have marinated into the chicken breast, grill for 12 minutes, turning once.
  2. Chop the salad leaves, tomatoes and pepper into small portions and arrange on the plate. Add the dollop of humous on the side and sprinkle with cayenne pepper.
  3. Add the chicken breast, drizzle with lemon juice and sprinkle with crushed black pepper.
  4. Enjoy this delicious lunch!
Recipe Notes

My all time favourite. This recipe is something I enjoy on a regular basis with the salad alternating as to what I have in the fridge. I also change and messagings around with the spices depending on my mood. There is no right or wrong, just be free and have fun with it.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/mediterranean-chicken/feed/ 0 Cod, Greens & Turmeric Rice https://www.youribsfreedom.com/recipe/cod-greens-rice/ https://www.youribsfreedom.com/recipe/cod-greens-rice/#respond Thu, 24 Mar 2022 12:57:04 +0000 https://www.theibscoach.com/?post_type=recipe&p=79 Cod is an Iodine rich fish low in kcal’s, high in selenium and reasonable amounts of B12 and B6. Cod is now firmly back on the table as a low fat, healthy fish which will also help to boost your iodine levels. The greens will provide you with a host of minerals such as Vitamin […]

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]]> Cod is an Iodine rich fish low in kcal’s, high in selenium and reasonable amounts of B12 and B6. Cod is now firmly back on the table as a low fat, healthy fish which will also help to boost your iodine levels.

The greens will provide you with a host of minerals such as Vitamin C, Calcium and Folate.

The rice will keep you feeling fuller for longer as it is a slow release carbohydrate.

Cod, Greens & Couscous
Servings2 people
Cook Time20 minutes
Passive Time5 minutes
Ingredients
Instructions
  1. Shallow fry the cod in a little butter for 2 minutes on each side. Add the milk, coat the cod in parsley and chives and leave simmering on a low heat, turning once more.
  2. Whilst this is cooking, boil a kettle, add a stock cube to 150 ml of boiling water, add to a saucepan, add the rice and turmeric, cover and simmer on a low heat for 10-15 minutes (depending on instructions on packet).
  3. Steam the greens for 5 minutes.
  4. Take the rice off the heat, stir with a fork until light and fluffy then cover and leave for 5 minutes.
  5. Serve and enjoy!
Recipe Notes

This dish can be for lunch or dinner or when ever you fancy it. Simple. Tasty. Food

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/cod-greens-rice/feed/ 0 Mackerel and Roasted Veg https://www.youribsfreedom.com/recipe/mackerel-roasted-veg/ https://www.youribsfreedom.com/recipe/mackerel-roasted-veg/#respond Thu, 24 Mar 2022 12:50:33 +0000 https://www.theibscoach.com/?post_type=recipe&p=97 Delicious spicy mackerel with a richly flavoured veg and rice side dish. This dish is full of Vitamins A, B6, B12, C, E and K, as well as the Minerals Iron, Potassium and Zinc. It will fill you up and keep you going for the whole afternoon as well as ensuring your brain is kept […]

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]]> Delicious spicy mackerel with a richly flavoured veg and rice side dish.

This dish is full of Vitamins A, B6, B12, C, E and K, as well as the Minerals Iron, Potassium and Zinc.

It will fill you up and keep you going for the whole afternoon as well as ensuring your brain is kept working at full speed with all the incredible nutrients in their power lunch!

Spicy Mackerel and Roasted Veg
Servings2 people
Cook Time35 minutes
Ingredients
Instructions
  1. Let the mackerel rest whilst you put the rice onto boil with a vegetable stock cube. I used red rice, 1 small cup full for 2 people. This takes 30 minutes.
  2. Chop the sweet potato into roughly 1 inch chunks and par boil for 5 minutes. While this is boiling, chop the courgette and pepper and season with olive oil and parsley. lay out on baking tray.
  3. Drain the potatoes, season with smoked paprika and olive oil and add to the baking tray. Bake these with the rest of the veggies for 10 – 15 minutes, turning once.
  4. Prepare baking foil parcels for the fish. Lay out a large square of foil and place the fish in the centre. Do a separate one for each fillet. Add lemon juice and sprinkle with chilli powder and more parsley. Wrap up into little boats and place on a baking tray in the centre of the oven. These will take around 10 – 12 minutes to cook.
  5. Stir and drain the rice, add to a large bowl with the roasted veggies. Unwrap the fish and serve!
Recipe Notes

Simple, Tasty and can be as spicy or mild as you wish. Who says being IBS free should be boring and bland?

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/mackerel-roasted-veg/feed/ 0 Lemon Cheesecake https://www.youribsfreedom.com/recipe/lemon-cheesecake/ https://www.youribsfreedom.com/recipe/lemon-cheesecake/#respond Fri, 24 Sep 2021 11:33:33 +0000 https://www.theibscoach.com/?post_type=recipe&p=1075 Lush summer pudding that's dairy free and easy to make. For a large family size cheesecake just double the ingredients and use a large tin, preferably spring based.

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]]>
Dairy Free Lemon Cheesecake
Lush summer pudding that's dairy free and easy to make. For a large family size cheesecake just double the ingredients and use a large tin, preferably spring based.
Servings2 people
Prep Time15 minutes
Passive Time8-12 hours
Ingredients
Instructions
  1. Soak the cashews overnight. Drain and rinse in the morning.
  2. For the base, blend the almonds, coconut flakes and pitted dates in a food processor till the mixture starts to clump together. If preferred, almond flour can be used as this may speed things up a little. Squash this mixture into the bottom of your individual cheesecake bowls (or tin), ensuring it is packed down firmly.
  3. put your drained cashews into a blender / processor with your coconut butter, honey, lemon juice, lemon zest and vanilla extract until it reaches a smooth and creamy texture.
  4. Scoop this mixture into the individual cheesecake bowls (or tin) smoothing over with the back of a spoon or a spatula.
  5. To garnish, use crushed nuts, more lemon zest, coconut flakes or whatever takes your fancy!
  6. Then put in the fridge to set for a couple of hours. And enjoy...!
Recipe Notes

Occasional (once a week) treats are OK with IBS, as long as you are eating a balanced and healthy diet the rest of the time.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/lemon-cheesecake/feed/ 0 Chickpea Snacks https://www.youribsfreedom.com/recipe/chickpea-snacks/ https://www.youribsfreedom.com/recipe/chickpea-snacks/#respond Mon, 21 Dec 2020 11:53:32 +0000 https://www.theibscoach.com/?post_type=recipe&p=1724 This healthy snack can be sweet or savoury, depending on what you fancy at the time. There are loads of different flavour combinations but my favourite are: Chilli & Lemon Honey & Cinnamon Parmesan & Oregano You can add these to salads, use as a snack or even sprinkle over porridge or add to cereals […]

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]]> This healthy snack can be sweet or savoury, depending on what you fancy at the time. There are loads of different flavour combinations but my favourite are:

Chilli & Lemon

Honey & Cinnamon

Parmesan & Oregano

You can add these to salads, use as a snack or even sprinkle over porridge or add to cereals in the morning.

Roasted Chickpeas
Servings2 people
Prep Time8+ hours
Cook Time10 minutes
Ingredients
Instructions
  1. Soak the dried chickpeas overnight in water. Rinse and drain and pat dry.
  2. Once dried of water add the chickpeas to a bowl and drizzle the olive oil over. Mix well with a spoon so all chickpeas are coated.
  3. Separate into three different bowls for the three different flavourings and prepare 3 different roasting trays with parchment paper and heat the oven to a low temperature, around 180.
  4. In one bowl add the chilli and lemon juice and stir well. Don't overseas the chickpeas. Then add to a roasting dish.
  5. In another bowl add the parmesan and finely chopped oregano. Stir well and add to a roasting dish.
  6. In the last bowl add the honey and cinnamon and ensure each chickpea is well coated. Then add to a roasting tray.
  7. Add all three trays into the pre heated oven and roast for around 10 minutes. Move them halfway through to ensure an even roasting.
  8. Once cooked, leave to cool for 1 minute and then enjoy!
Recipe Notes

Using the right snacks with IBS is important and can be really beneficial. And making your own is really satisfying. These are so easy and really handy to have in the fridge as a source of protein and a filling snack.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/chickpea-snacks/feed/ 0 Pine Nut Salad https://www.youribsfreedom.com/recipe/pine-nut-salad/ https://www.youribsfreedom.com/recipe/pine-nut-salad/#respond Wed, 23 Sep 2020 06:00:10 +0000 https://www.theibscoach.com/?post_type=recipe&p=3250 This IBS Free (providing you are not allergic or intolerant to nuts) recipe is simple yet really tasty and very nutritious. A complete mix of all nutrients you will need as a meal on its own, or can be used as an accompanying side dish. This gorgeous green salad will help you to feel energised […]

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]]> This IBS Free (providing you are not allergic or intolerant to nuts) recipe is simple yet really tasty and very nutritious. A complete mix of all nutrients you will need as a meal on its own, or can be used as an accompanying side dish. This gorgeous green salad will help you to feel energised and get those bowels regulating more comfortably.
Pine Nut Salad
Servings1-2 people
Ingredients
Instructions
  1. Wash, chop and prepare salad, sprinkle with pine nuts and serve with home made IBS free dressing.
  2. Dressing made out of fresh chopped herbs, lemon juice and black pepper mixed with a little olive oil. parmesan or vegan equivalent can be added, or salt if preferred however, I tend to go as salt free as possible.

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]]> https://www.youribsfreedom.com/recipe/pine-nut-salad/feed/ 0 Detox Green Juice https://www.youribsfreedom.com/recipe/detox-green-juice/ https://www.youribsfreedom.com/recipe/detox-green-juice/#respond Sun, 24 Mar 2019 14:09:47 +0000 https://www.theibscoach.com/?post_type=recipe&p=1362 This green juice will stimulate your liver to release more toxins out of your body whilst providing you with much needed nutrients that may not be finding their way into your diet every day. You will need a juicing machine for this.  You can use a NutriBullet or similar which keeps the fibre in and makes […]

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]]> This green juice will stimulate your liver to release more toxins out of your body whilst providing you with much needed nutrients that may not be finding their way into your diet every day.

You will need a juicing machine for this.  You can use a NutriBullet or similar which keeps the fibre in and makes it more of a meal than a drink but in this recipe I prefer the smoother and sweeter consistency of a juice. Plus it is easier to digest and goes straight into the blood stream.

Enjoy the feeling of energy and nourishment that this incredibly powerful green juice will provide you. This can be kept in the fridge for 48 hours but will start to lose some of its potency after 1 hour.

Detox Green Juice
Servings1 person
Prep Time10 minutes
Ingredients
Instructions
  1. Wash your fruit and veg thoroughly and cut the rough edges off the pineapple.
  2. Cut the fruit and veg into chunks that will easily fit into your juicing machine.
  3. Squeeze the lemon and lime juice into a jug ready to add to the juice
  4. Push the fruit and veg through the juice machine, stir and enjoy

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]]> https://www.youribsfreedom.com/recipe/detox-green-juice/feed/ 0 Tuna Steak with Beet Sauce https://www.youribsfreedom.com/recipe/tuna-steak-beetroot-sauce/ https://www.youribsfreedom.com/recipe/tuna-steak-beetroot-sauce/#respond Sun, 24 Mar 2019 12:53:48 +0000 https://www.theibscoach.com/?post_type=recipe&p=696 Fresh and tasty tuna steak with beautiful beetroot puree.  This dish is simple, it’s tasty and the beetroot is a cleanser of the digestive tract.  As it’s unpicked it is perfect for candida sufferers and will improve motility through the body.  Full of antioxidants, vitamin C, Omegas and Iron this little wonder will keep you […]

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]]> Fresh and tasty tuna steak with beautiful beetroot puree.  This dish is simple, it’s tasty and the beetroot is a cleanser of the digestive tract.  As it’s unpicked it is perfect for candida sufferers and will improve motility through the body.  Full of antioxidants, vitamin C, Omegas and Iron this little wonder will keep you energised, motivated and focused.
Tuna Steak with Fresh Beetroot Puree
Servings2 people
Prep Time10 minutes
Cook Time6 minutes
Ingredients
Instructions
  1. 1. Pre cook the beetroot and leave to cool down. Once cool, roughly chop, add the chopped tomatoes, the fresh herbs, lemon juice and olive oil into a small hand blender. Blend until desired consistency (I like mine a bit rough and chunky, but you may prefer this puree to be smoother).
  2. 2. Heat up a grilling pan and add a drop of olive oil. Cover the tuna steaks with any herbs or spices that take your fancy. I've used more lemon juice and some crushed black pepper. Grill the tuna steaks each side for about 2 - 3 minutes until cooked through.
  3. 3. Whilst these are grilling, wash and chop your salad. Arrange this on the plate, add the hot tuna steaks and garnish with the beetroot puree.
Recipe Notes

I love this recipe. Its so easy to make and really tasty.

#IBSFreeFood

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]]> https://www.youribsfreedom.com/recipe/tuna-steak-beetroot-sauce/feed/ 0